Everybody has something about themselves that they don’t like; something that causes them to feel shame, to feel insecure, or not “good enough.” This exercise will help you write a letter to yourself about this issue from a place of acceptance and compassion.

In this exercise, you will sit in different chairs to help get in touch with different, often conflicting parts of yourself (the criticizer, the criticized, and the compassionate observer), experiencing how each aspect feels in the present moment.

By acknowledging your self-critical voice and reframing its observations in a more friendly way, you will eventually form the blueprint for changing how you relate to yourself long-term. This exercise will help you learn how to do it.

Keeping a daily journal in which you process the difficult events of your day through a lens of self-compassion can enhance both mental and physical well-being. This exercise will help make self-kindness, common humanity, and mindfulness part of your daily life.